I made two 21 pound medicine balls following these instructions. I used MUCH more Gorilla tape than is shown in the last photo, maybe that's why my ball weighs 21 pounds. I think if you filled the ball with rice, it might weight less, but I haven't gotten around to trying that.

Thanks guys, (the author of that article is hilarious btw). It's not an issue of purchasing/making a ball, but rather an issue of traveling with it. I live in two different places, so on my working days I use either the college gym (ball-check) or the work gym (no ball). And when I am off I use the local- but very well set up globo gym (ball-check). However, this week and next I'm visiting my sick dad in Ontario and the globo gym sucks, the crossfit gym doesn't seem keen on me dropping in to do my own programming. Wow thats a novel for anyone who wants to read it :) Cheers. P.S Cheryl you look awesome strong in your photo.

I have a question with regards to nutrition. At this point in the game should we be heading back to the weight we were prior to getting huge. I'm finding that I need to eat the same amounts and more just to maintain. Should I still be putting weight on here?

1. 225, 2052. 345, 315 - still some discomfort on the collarbone so I stopped at 3453. 93/70/70 - I hate TTB. Period.

A guy from our gym (Crossfit RX in Atlanta, GA) has been following this programming since August and did a 1:20 Grace yesterday! This stuff works! Thanks Ben and CFNE. Keep an eye out for team CFRX this year.

1. 135 for singles/ 115 for double2. 205/185/1853. this was hard because i had to use my own watch 2nd round of ttb was for ;50 seconds oops! so i should prob subtract 2 reps rd 1= 25/15/25/20 = 85rd 2= 19( technically 17?)/14/25/20 = 78rd 3= 17/15/23/18 = 73

1. #85/#852. #135/#1153. Ooookay well I somehow wrote down #65 push presses instead of KBS #35... and that's what I ended up doing. Blows my mind. Also had to sub wall balls for #45 thrusters. 63/48/45